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Lie on your back on an incline bench set between 15 and 30 degrees, and hold a pair of dumbbells above your shoulders with your arms straight. Lower the dumbbells to the sides of your chest. Pause, and then push them back up. Do 10 reps and rest for 20 seconds. Decrease the weight of the dumbbells by 20 to 30 percent and perform 10 more reps.

Assume a pushup position with your hands on a bench. (The higher the bench, the easier the exercise.) Your body should form a straight line from ankles to head. Bend your elbows and lower your body until your chest nearly touches the bench. Then push up with enough force so your hands leave the bench. Land with your hands on the bench and repeat. Do 5 to 10 reps.

Hang at arm's length from a chinup bar using an overhand grip that's slightly beyond shoulder width. Squeeze your shoulder blades together and pull your chest to the bar. Pause, and then return to the starting position. Do 5 to 10 reps.

Secure a bar in a power rack at about waist height. Drape two towels over the middle of the bar so they're slightly beyond shoulder width. Grab the ends and hang from them with your knees bent, your feet flat on the floor, and your body straight from knees to head. Pull your chest toward the bar. Pause, and then slowly return to the starting position. Do 10 reps.

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Sunday, August 13, 2017

Advice on Weightlifting and Working Out

Weightlifting and spending time at your local gym are an important part of building self-confidence, self-discipline, and blowing off steam. Whether you want to build muscle, lose weight, or just keep active, lifting weights also has effects of increasing endorphins and resultant happiness, and the activity often carries over to a can-do attitude in other areas of your life.

Weightlifting: A Little Bit of Weight Goes a Long Way

Weightlifting helps build a solid core not only physically, but emotionally. The choice and consequent determination involved in intentionally lifting weights includes an inherently positive, forward-moving psychological benefit. As Arnold Schwarzenegger said, weight training not only strengthens the body, it also "tones the spirit." Indeed, weightlifting not only lets you blow off steam, it puts you firmly behind the wheel of your physical fitness destiny. And once you experience being your own captain in one aspect of life, other aspects of your life will become invested with more willpower and discernment.

Motivation: Getting Pumped Up

Pay attention to how you are feeling. Sensitivity to your body is one of the hallmarks of a successful weightlifter and bodybuilder. If you're feeling sluggish and low-energy, consider just going for a short jog around your neighbourhood instead. Learn to read your emotions and your body's feelings and it will help a lot. Wear light clothing, not large baggy heavy-fabric shirts or pants. Weightlifting gloves are also often a good choice, particularly if the grip on free weights (the ones in the racks at your gym) are heavily scored and will cut your bare hands.
If you are in the mood to pump some steel it is best to do some stretching before lifting weights, and visualizing your exercises just before or in-between doing them. You may even go so far as to complete the motions without weights before doing them with weights. Listening to music may also be helpful addition to your weightlifting routine, and is recommended by famed bodybuilders such as Sylvester Stallone.

In terms of music, listen to whatever turns your crank; in his book on weightlifting, which is mentioned later in this article, Stallone talks about always being ready to switch it up, to keep the high energy going, and relates a humorous anecdote of how once at the gym with other celebrities he was feeling his energy lag and went and switched on loud bluegrass music. Most of the others looked at him like he was a nutjob, but the jangle of the banjo was enough to get him ready to go again.

Recommendations and Exercises

Generally, two to three times per week is an effective amount of time to spend in the gym. Overdoing it at the gym or going to frequently is likely to take off more muscle than it puts on. Sufficient rest, along with eating reasonably healthy food, are two of the most important keys to building muscle, self-confidence and health.

Have a routine you follow and actually follow it. A set is the process of lifting weights up and down multiple times. Repetitions (reps) are the amount of times you lift the weight in each set. Bring a list to the gym of exercises you will do and how many sets and reps per set you wish to achieve. Often, eight or ten reps at a time are best for gaining muscle and obtaining an optimally-healthy workout. Have a small towel or facecloth to towel off sweat and make sure to wipe down your equipment after using it.

Stallone Knows Best

A very helpful book for an aspiring, or even an accomplished weightlifter, is Sly Moves: My Proven Program to Lose Weight, Build Strength, Gain Will Power and Live Your Dream by Sylvester Stallone and David Hochman.

In the book, Stallone lays out a philosophy of life alongside a detailed fitness and nutritional guide that is sure to impress the dullest potential disciple of a healthy lifestyle. For a guide of exact weightlifting routines, muscles worked, and optimal reps this book is indispensable. In an encouraging, down-to-earth tone, he expounds the attitude and outlook that got him where he is against all odds and explains how it can get you there as well, while combining this advice with a variety of practical, detailed workout routines.

Disclaimer: This article is a source of information only. It should by no means be considered a substitute for the advice of a qualified medical professional who should always be consulted before beginning a fitness program.

Health & Diet

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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.